A. 1 RM front squat
B. 3 rounds for time: 10 tire flips + in/out, run 400 m.
Dark coloured clothing is recommended. The “in/out” part is basically just getting into the middle of the tire and out again. This can be with a couple or three jumps, a couple of vaults, steps, handsprings (!) or whatever. I will not be demonstrating the handspring technique, just for the record.
I may modify this one, as the weather isn’t looking promising.
Here’s a good, although brief, article on training from Jon Gilson at Again Faster.
A. Only got 180# successfully, which is 5# less than last time. Feeling a little tired these days so not too disappointed.
B. Fun one! Did the tire flips WOD, I think my time was 11:52. Was cool working out with Esther – fast burpees girl!
A. a PR for me 110#, whoop, whoop!! form was falling apart in the end, wanted to keep going… but our awesome coach Colin said – that’s it! glad he’s watching out for us! thanks Colin!
B. awhhh mara, thanks bunches!!! it was a real treat working out with you too, you keep me on my toes and you are an awesome encourager!!!!! I did 3X the 50% dead lift at 55#, and 15 burpees, then the 400m row. 12:14…i haven’t felt the urge to lose my cookies in awhile, i DIDN’T, but today came close!! hahaha 😉
I read the article that you suggested above, Colin, and it was very good. Makes me take a second look at my attitudes/perceptions regarding working out. The one thing that I have thought over and over again in the WODs is that running has not prepared me to do these high intensity workouts. “Road jocks aren’t worth a damn when it comes to performing anaerobic activities, because they haven’t developed the contractile strength that comes with heavy anaerobic training. Primary practitioners of steady-state cardiovascular work are incomplete athletes.” Yup, so true!
I’ve been there too! I was fairly accustomed to high(er) intensity work with my lower body from running and cycling, but it took me a while to get my upper body work capacity up, and that’s still a work in progress.